Top ANDI Scored Plant Based Foods

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Top 10 ANDI Vegetables

Top 10 ANDI Scored Vegetables. Click on image to make it larger.

Are you getting the most nutritional bang for your buck when it comes to plant based foods? Whole, plant based foods come in a variety of healthy choices but there are some definite front runners, nutritionally. One way you to ensure you’re getting the maximum nutrients from plant based foods is to choose the ones with a high ANDI Score. ANDI stands for “Aggregate Nutrient Density Index” and was created by Dr. Joel Fuhrman, M.D. This score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content and are calculated by evaluating an extensive range of micronutrients which includes vitamins, minerals, phytochemicals and antioxidant capacities. H = N/C (Health = Nutrients / Calories) According to Dr. Fuhrman’s teachings, adequate consumption of micronutrients, without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases. A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety.
Sources,                                            “Eat for Health” & “Eat to Live”, Joel Fuhrman, M.D.

Top 10 ANDI Scored Fruits

Top 10 ANDI Scored Fruits.  Click on image to make it larger.

Overall, when creating a recipe or meal I try to mostly choose foods in the top ANDI charts and listed them as a resource for you to use the next time you’re making the grocery list or creating a nutritious recipe.  As always, for optimum health I encourage you to eat balanced, calorically responsible meals containing not only the high nutrient foods listed in the charts but also a variety of healthy fats (avocados, coconut oil, olive oil) and whole grains.

Top 10 ANDI Scored Legumes, Nuts/Seeds

Top 10 ANDI Scored Legumes, Nuts/Seeds. Click on image to make it larger.

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